Vegetables, fruits, milk, soybeans and bean products are important components of a balanced diet.
It is undeniable that eating more fiber-rich foods such as vegetarian food, vegetables and fruits is really helpful to lose weight.
In recent years, vegetarianism has been gradually accepted by the public, especially obese citizens, who even regard vegetarianism as a habit in order to lose weight. It is undeniable that eating more fiber-rich foods such as vegetables and fruits is really helpful to lose weight. However, recent medical research on vegetarianism has confirmed that frequent vegetarianism will have a destructive effect on hormone secretion in the body and easily lead to diseases such as dental disease and muscle atrophy.
Experts say that there are a large number of vegetarians at present, but the public still has some misunderstandings about vegetarianism. Many people think that vegetarianism should only consume a lot of fruits and vegetables, but in fact, fruits and vegetables lack nutrients such as protein, vitamin B 12, iron and zinc. Blind vegetarianism is likely to lead to serious consequences such as malnutrition, anemia and brain hypoxia.
So, can vegetarian food meet the nutritional needs? How do vegetarians arrange their personal diet correctly and nutritionally? The author understands that experts from China Nutrition Association actually gave authoritative opinions on these issues in the Dietary Guide for China Residents (20 16).
Increase the proportion of whole grain food intake
Cereal food is rich in carbohydrates and other nutrients, and is an important source of energy, vitamins, minerals and dietary fiber. In order to make up for some nutritional deficiencies caused by abstaining from animal food, vegetarians should pay more attention to the diversification of food.
Cereals are a key part of the diet for vegetarians and others. Vegetarians are advised to enjoy rice, pasta and other staple foods, with each meal not less than 100g g, and the insufficient part can also be supplemented with refreshments.
Vegetarians should increase the proportion of whole grain food intake compared with the general population. Make sure to eat whole grains or miscellaneous beans at least once a day for three meals.
Rational consumption of soybean food
Soybean is rich in high-quality protein, unsaturated fatty acids and vitamins, and many other healthy substances. It is an important food for vegetarians, and the daily intake should be guaranteed. There are many kinds of bean products, such as soybean milk, tofu, dried tofu, soybean sprouts and so on. If you have a cup of soybean milk for breakfast, fried bean sprouts for lunch, stewed tofu or fried dried tofu for dinner, you can easily eat the recommended amount of soybean food.
Fermented bean products are bean products made from soybeans by microbial fermentation, such as fermented bean curd, fermented soybean, soybean paste, soy sauce and so on. During the fermentation of bean products, a small amount of vitamin B 12 can be synthesized due to the growth and reproduction of microorganisms.
Soybean protein contains more lysine, while grain protein contains less lysine. Soybean and grain can be eaten together, giving full play to the complementary role of protein and significantly improving the nutritional value of protein.
Soybean processing and heating can improve the utilization rate. Different processing and cooking methods have obvious effects on the digestibility of soybean protein. For example, the protein digestibility of the whole cooked soybean is only about 65%, but after processing into soybean milk or tofu, the digestibility can be increased to more than 80%.
Eat nuts, mushrooms and other vitamins.
Nuts are rich in protein, unsaturated fatty acids, vitamins and minerals. Eating nuts often contributes to heart health. Nuts can be used not only as a supplementary source of vegetarian protein, but also as a good supplementary source of unsaturated fatty acids, vitamins and minerals. Nuts are high in fat and energy, so they should be put into the total energy of three meals to calculate consumption.
Seaweed is rich in trace elements, so it is rich in minerals and can be used as one of the sources of n-3 polyunsaturated fatty acids for vegetarians.
Mushrooms are rich in minerals, fungal polysaccharides and plant compounds that are beneficial to human health, and can be used as an important source of vitamins and minerals for vegetarians.
Fresh vegetables and fruits are particularly important for vegetarians. They are rich in various nutrients, so they should be supplied in sufficient quantities.
Reasonable selection of edible oil
All kinds of vegetable oils should be eaten to meet the needs of essential fatty acids. The human body's demand for fatty acids is diversified, especially to meet the demand for essential fatty acids, so people are advised to change different kinds of edible oils frequently.
Different edible oils have different unsaturated fatty acids, so vegetarians are prone to lack n-3 polyunsaturated fatty acids. It is suggested that edible oils containing n-3 polyunsaturated fatty acids, such as perilla oil, linseed oil, rapeseed oil and soybean oil, should be selected when selecting edible oils.
In addition, infants and young children are in the period of growth and development, and need adequate nutrition to meet their growth and development. Therefore, it is not recommended that infants, children and pregnant women choose vegetarian food.
■ Extended reading
The healthiest way to eat: diversify your food.
The author understands that in the Dietary Guide for China Residents (20 16), experts from China Nutrition Association gave six core suggestions on how to eat the healthiest food.
There are few kinds of food, mainly cereals.
A balanced dietary pattern is the basis for ensuring the nutritional needs and health of the human body to the greatest extent, and food diversity is the basic principle of a balanced dietary pattern. The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts.
It is recommended to eat more than 12 kinds every day and more than 25 kinds every week. Giving priority to grains is an important feature of a balanced diet. Consume 250-400g of cereals and potatoes every day, including 50-150g of whole grains and miscellaneous beans and 50-100g of potatoes. The energy provided by carbohydrates in diet should account for more than 50% of the total energy.
Low diet dynamic balance, healthy weight.
Weight is an important index to evaluate human nutrition and health, and eating and moving are the keys to maintain a healthy weight. People of all ages should exercise every day, keep energy balance and keep a healthy weight. Both underweight and overweight may increase the risk of illness.
It is suggested that moderate-intensity physical activities such as brisk walking and dancing should be carried out at least five days a week, and the cumulative duration should exceed 150 minutes; Insist on daily physical activity and walk 6000 to 10000 steps every day; It is beneficial to minimize sedentary time and get up every hour to exercise.
● Eat more fruits and vegetables, milk and soybeans.
Vegetables, fruits, milk, soybeans and bean products are important components of a balanced diet, and nuts are a useful supplement to the diet. Vegetables and fruits are important sources of vitamins, minerals and dietary fiber. Milk and soybean are rich in calcium and high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases.
It is recommended to consume 300-500g of vegetables every day, of which dark vegetables account for1/2; 200-350g of fresh fruit; Drink 300 grams of milk or equivalent dairy products every day; Eat more than 25 grams of soybeans every day and eat nuts in moderation.
● Eat fish, poultry, eggs and lean meat in moderation.
Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, and some of them also contain high fat and cholesterol. Animal food is best fish and poultry, with relatively low fat content and more unsaturated fatty acids; Eggs have complete nutrients; Choose lean meat with low fat content when eating livestock meat. Excessive consumption of smoked bacon will increase the risk of cancer and should be eaten less.
It is recommended to eat 280-525g of fish, 280-525g of livestock meat and 280-350g of eggs every week. The average daily intake of fish, poultry, eggs and lean meat is 1.20-200g.
Low salt and oil, sugar control and alcohol restriction.
At present, most residents in China consume too much salt, cooking oil and fat, which is an important factor for the high incidence of chronic diseases such as hypertension, obesity and cardiovascular and cerebrovascular diseases. Therefore, we should cultivate light eating habits. Adults should eat 6 grams less salt and 25-30 grams less cooking oil every day.
Excessive intake of added sugar will increase the risk of dental caries and overweight. It is suggested that the daily sugar intake should not exceed 50 grams, and it is best to control it below 25 grams. Water plays an important role in life activities, so we should drink more water. Adults are advised to drink 7-8 cups a day (1500- 1700 ml), and it is recommended to drink boiled water and tea, and not to drink or drink less sugary drinks. Children and adolescents, pregnant women and nursing mothers should not drink alcohol. China Nutrition Society suggested that the limit of moderate drinking for adults should be that the amount of alcohol consumed by adult men should not exceed 25g a day, which is equivalent to 750ml of beer, 250ml of wine, 75g of 38-degree white wine or 50g of highly alcoholic wine. Adult women drink no more than 15g a day, which is equivalent to 450ml of beer, 50ml of wine 150ml or 50g of 38-degree liquor.